21-15-9 95lb Thrusters and Pullups

-Buy In-
Skill: Hang Power Clean

WOD
Hang Power Clean 1-1-1-1-1-1-1
WU: 135x3
185, 195, 205, 215, 220, 225, 235.

-Cash Out-
For Time:
21-15-9
Hang Power Clean @ 60% of 1RM
Toes to Bizzly

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

55# db
Regular dips

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

115-95-65

For time:

1500 m run
30 box over jump
30 KB snatch
30 KB squat

Time cap 12 min.

Behind the neck press (Strict)
9x3
115, 125, 135x7

• 4 Interval of:
Run 800 m @ > 90% MHR
1:1 rest each interval

21-15-9
Cleans #185
HSPU

• 21 Min EMOM of:
1st Min
One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
Toes to Bar 10-15 reps

4 kierrosta laadulla:

• 20sek farmarikävely vas.
• 10sek lepo
• 20sek farmarikävely oik.
• 10sek lepo
• 20sek front rack carry vas.
• 10sek lepo
• 20sek front rack carry oik.
• 10sek lepo

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